The Consistency Club: Why a Gold Star Might Be the Secret to Better Health
- linnearothenmaier
- 7 days ago
- 5 min read
Fact: Most of us already know what we're supposed to do for better health.
We know that regular exercise is good for us.We know that it will improve mood, lower stress, boost energy, and support a longer, healthier life.
The problem isn't lack of information, the problem is consistency.
And if I'm being completely honest...
Even as the owner of a Pilates studio, I don't maintain perfect consistency with my own workouts.
Life gets busy, work gets hectic. In the summer I want to be outside but in the winter it’s harder to wake up early. Other times I'm nursing a cranky neck and trying to figure how to rebalance my body.
A few years ago I had the realization that if I struggle to stay consistent, and my entire career is built around fitness and health, then of course everyone else must struggle too. That realization completely changed the way I think about supporting clients.
Over the years, I've watched hundreds of clients transform their health, posture, strength, and quality of life.
But the people who experience the biggest transformations are the ones who keep showing up.
The client who had no idea how to do a squat and was afraid of her knees and hips and low back... and now confidently squats with weights regularly.
The client who arrived wearing a back brace and relying on daily pain medication... and no longer needs either.
The client who couldn't touch her toes... and now hikes, travels, and says yes to adventures she never thought she'd enjoy again.
Not because they did one amazing workout once, or even that they had a winning streak for one month, but because they built the habit of showing up. Month after month after month.
That's what inspired me to create The Consistency Club!
How It Works
The Consistency Club is super simple and time efficient.
It’s open to everyone, and free to participate.
Here’s how it works:
Follow this link to download your free consistency star-chart
Fill out the month and ideas for what your workout will be for this month
Give yourself a gold star for each completed workout
Celebrate your effort and track your progress over time!
The goal isn’t to workout super hard or get the perfect body.
The goal is to show up for yourself consistently
Why Gold Stars?
Because your brain literally loves them. This is neuroscience in action.
Every time you place a gold star on your tracker, your brain experiences a sense of success and releases dopamine into your blood which makes your brain and body say, “yes please, more please!”
And every time you see your star-chart you will get a visual que to earn more gold stars and get more happy brain chemicals.
That's why the star-chart isn't an app, it's intentionally printed on paper.
Tape it to your refrigerator, stick it on your bathroom mirror, hang it somewhere you'll see every day.
That visible reminder becomes part of your environment, making it easier to remember your workouts while giving you the satisfaction of watching your progress grow one gold star at a time.
Sometimes the simplest systems are the ones that work best. I know it might feel childish, but it works!
Pro-Tip
When you're just getting started then I suggest you start small and default to giving yourself gold stars for the absolute tiniest things.
Did you just think about working out today even though you didn’t get to the gym - give yourself a gold star.
Did you sit on your mat and do literally one stretch? Celebrate the small wins!
Why 12 Boxes?
You’ll see three boxes per week for a total of 12 boxes per month.
This isn't a random number.
Three days of movement each week closely aligns with widely accepted physical activity recommendations and is enough to produce meaningful improvements in health, energy, strength, mood, and longevity.
Think significant reduction in risk of heart disease, cancer, and dementia, etc.
The magic isn't in any one workout.
The magic is what happens when you create the behavior, and behavior is rooted in identity.
This is how healthy eating and fitness habits begin to feel less like something you "should" do and more like a natural part of who you are.
What Counts as a Workout?
Almost anything.
A reformer Pilates session at Limber Arts?
Absolutely.
A Mat Pilates workout at home?
That counts.
A brisk walk around Capitol Lake?
Perfect.
A bike ride with your family?
Great.
Ten minutes of gentle stretching because you're recovering from an injury or simply having a difficult week?
That counts too!
The Consistency Club isn't about perfection.
It's about building a sustainable daily exercise routine that fits your life.
Some weeks your workouts might be challenging.
Other weeks, they might simply be showing up and the smallest thing.
Both deserve celebrating.
Celebrate Your Wins and Win A Free Class!
At the end of each month take time to celebrate your effort, and help others see that it’s about progress over perfection. Take a selfie with your star chart and tag us on social media! We would love to help you celebrate! .
Plus! Every three months we will select one lucky winner to win a free class at Limber Arts!
Here’s how to enter to win:
Take a selfie of your completed workout at the end of the month and post it on social media (it’s okay if you didn’t get 100% gold stars! Progress over perfection is the goal!)
Tag @limberarts in your post with the hashtag #consistencyclub for your chance to win a free class!
One lucky winner will be announced every 3 months (limit one entry per month per person)
Pro-Tip:
We humans are a very social bunch. This fact is more true for some of us than others, but if you are struggling to stay consistent then you might try adding more, or different types of social motivation. That’s part of what you get when you post your selfie and tag Limber Arts. We will help celebrate your efforts and keep the vibes high. Remember, it’s okay if you didn’t get 100% gold stars, progress over perfection is the intention here.
You're Invited
Remember, You don't have to be a Limber Arts client to join the Consistency Club.
Whether your movement comes from walking your dog, practicing Mat Pilates at home, taking Reformer Pilates here at the studio, or participating in a small group class, we hope that you will consider yourself part of this community.
Because at Limber Arts, we believe that when you feel good in your body you're able to contribute more to a vibrant world for all. And all means all.
And get ready to feel golden!
You Got This!